My Actifit Report Card: September 22 2023

good health everyone, healthy greetings from the bottom of my heart, today I talked a lot with my friends about, How can I know what to do at the gym if I have never been to the gym once in my life? Should I buy an online workout guide?

my friend's opinion is No, unless you are a bodybuilding athlete or similar athlete who requires functional training according to the athlete's needs.

If you only want to pursue health and a good body, the answer is no. Our bodies and muscles also need rest, even give 2 days for the same muscles (Monday - shoulders, at least Wednesday, or better Thursday then shoulders again). Going to the gym every day, especially doing a full body workout, will cause overtraining, the most common characteristic is difficulty sleeping.

If I recommend a maximum of 6x a week, I think 5 days is ideal. But why do some bodybuilders train even twice a day? Most of them will divide the training into large muscles and small muscles, so they can really focus on their training, and their protein intake can be 2.5g-3g/kg of their body weight, followed by zinc, glutamine, etc. which can help recovery they. But, of course not everyone can be as good as them. If they are like athletes, they can go to the gym every day because the gym is not a priority sport for them, they need the gym to train the accompanying muscles to their main muscles which can optimize their performance, essentially be more powerful, and their movements can be more explosive.

If I'm used to full body workouts, I usually use that for my clients who can only train 3-4 days a week, if I can do 5 days I usually prefer push-pull-legs, or there are also some of my clients who like it " bro split" - 1 day 1 targets big muscles and small muscles, so you can focus more, there's nothing wrong. Usually I will rest after back/pull and leg days. My back training will use deadlifts (almost all the muscles in our body will get tired), and the legs will train >50% of the muscles in our body so it would be better if we rest.

For beginners, the men I usually find are addicted to chest and bicep training, don't be. To make your arms look big, use the triceps (2/3 of the arm muscles), and if your chest is very broad and your back or shoulders are not, you will look like a chiki mascot.

For women, I often see that they only use the treadmill when they go to the gym, which is very normal because they are embarrassed and afraid to ask questions and are usually intimidated by the gym atmosphere, but it's a shame if the money is just a treadmill, I think the gym membership would be better off transferring the budget to treadmill installments. For women who have the courage to lift weights (respect), don't squat every day, I often see women who only want to continue training their legs. No, you won't get so big because of weightlifting, this is a matter of hormonal differences, and besides, it takes men years or even decades to have a body the size of a shophouse, so you definitely know when you think your body is enough.
Just sharing today, we can do it, you can too !
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Gym

Height 170 cm		Weight 94 kg		Body Fat 33 %
Waist cm		Thighs cm		Chest cm